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    The 10,000 Steps Myth: Healthier Habits To Get Moving

    The 10,000 Steps Myth: Healthier Habits To Get Moving

    Fitness coach Taeler De Haes has some hot takes on the idea of 10,000 steps:. 

    Myth Busted

    By this point the idea of “getting 10,000 steps” is well-known. Here’s the thing though — 10,000 is not some ~magical~ number for being healthy. Sometimes it can actually become unhealthily obsessive.  

    Now don’t get me wrong, movement is obviously important...but there’s a fine line between health and obsession. When’s the last time you took your activity tracker off? So before you stress about getting in those last steps for the day, let’s look at where this 10k number came from.

     

    Image From FreePik

    Japan, 1965

    Over half a century ago the Japanese company Yamasa Clock seemingly sold pedometers called “Manpo-kei” which translates to “10,000 steps meter.” The brand slogan was “Let’s walk 10k steps a day” cementing that number as a default goal for generations.

    Bottom line: 10k is a number made up by corporate marketers, and it doesn’t matter. 

    Being Smart About Steps

    Stepping is still important — it’s a great way to manage weight, stress, and overall health. 

    GET THIS: a 2019 study supported by the National Cancer Institute and the NHLBI suggested older women who walk about 4,000 steps a day (about two miles) decreased their mortality by 40% compared to women who took less than 2,800 steps on average. AND they found that anything above 7,500 steps provided no additional benefit. Source: Jama Network

     

    Image From FreePik

    Isn’t That NEAT

    The goal of getting more steps is to increase NEAT — non-exercise activity thermogenesis —  which is basically any activity outside of a workout routine. We spend an hour in the gym, but what the heck are you doing for the other 16 hours of your day?

    Here are some habits to get moving without obsessing over a number:

     

    • Take a 10-minute walk after every meal.
    • Park further away from entrances when you’re running errands.
    • Walk (don’t drive) to get your coffee.
    • Listen to your favorite podcast while walking outside.
    • Clean a room in your house.
    • Take your dog (or cat, you do you) for an extra walk.

     


     

    Stay connected with blog author Taeler De Haes:

    Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

     

    Staying in Shape When Life Feels Too Busy by Travis Just

    Staying in Shape When Life Feels Too Busy by Travis Just

    How does bodybuilder and entrepreneur Travis Just stay in shape when he’s running a business, traveling, and raising twins? That’s the #1 question he gets — and here’s his answer:

     

    Make Health A Priority

     

    Great health is a major priority for Travis, and he devotes time to it! Without good health, everything else in life suffers. Who cares how much money you make if you can’t enjoy the benefits of your hard work — vacations, quality time with family, doing hobbies you love, etc…

     

    Travis Just (TravelingWithTrav) Working Out - ICON Meals

     

    It Gets Better

     

    The problem is most people quit working on their health before they feel and see life-changing results. At the beginning of a get-healthier journey it sucks. It’s super hard and everything hurts and you’re sacrificing “good food” while everyone around you eats whatever guilty pleasures they want.

     

    Here’s the thing though:

     

    When you push through the suck and get to the place I’m talking about, everything changes. Your desire for unhealthy food is viewed differently. Your taste buds change. You actually look forward to “treat meals” weekly and savor every single bite.

     

    Travis Just Healthy Eating - ICON Meals

     

    Planning Makes Perfect

     

    Plan, plan, plan. It’s all about having your food ready to go! When we’re scrounging for food at the last minute, we almost always make worse choices than if we had something prepped and ready to eat. ICON Meals has turned our world upside down when it comes to planning and being prepared for our crazy busy lifestyle.

     

    No Excuses

     

    Get rid of the excuses! I used to yoyo diet every few months — I’d eat super clean, work out like crazy and feel great, and let myself roll back down the hill to start over again. Ugh. It’s easy to get caught in this trap. Why do we care what out-of-shape people think, as if they have what we want anyhow? 

     

    I finally decided years ago to live how I want. I realized most people gave me a hard time about how I eat because they were uncomfortable eating poorly around me.

     

    We get one body and one life. Live it the way you choose.

     

     


     

    Follow Travis Just and his family on IG at @thehomeless_millionaires and @travelingwithtrav

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    4 Steps To Achieve Big Goals! By CEO, Todd Abrams

    4 Steps To Achieve Big Goals! By CEO, Todd Abrams

    Before you get to work, let's get your mind right. If you're not mentally strong you'll never be able to achieve your potential. Everything GREAT that you've achieved in life so far began with a single thought, a realization. The following framework will bring you clarity, allowing you to do the work and build the life that you were destined to create!

     

    Your Why

    Before you consider what you're capable of achieving, take a moment and consider why you should. Write a list of the people, things, and experiences in your life that mean the most. Here's one of mine:

    • I love my family and will provide for them at any cost. In order to do so, I must take care of my mind, body, and spirit at the highest level.

    If you were to achieve your highest calling, how would that impact the areas that you care most about? What kind of difference would you be able to make? 

    If your visions are based purely on some short-term desire that's disconnected from the people, things, and experiences that you care about - you will fall short. Our selfish desires change on a week-to-week basis. The vision has to be connected to something much larger than ourselves.

     

    Your Vision

    What is a goal, and what is a vision? Why do you need both?

    A goal and a vision are two different things. Imagine yourself happy and healthy with a 6-pack on the beach, enjoying life. That's a vision. Maybe not your vision... but what is your vision? Take a moment and put yourself there.

     

    Your Goals

    Now that you have a vision, what are your goals?

    A goal is not "I want a six-pack". That's a vision. A goal should be a measurable amount of work over a certain period of time that's in-line with your vision. So, good news... you want to lose weight so that you can be healthy, live a long life, and set a good example for everyone around you? Your goal should include following a diet plan and being active, daily. Here's an example:

    • I will follow the Superset city workout plan (4 week program)

    • I will drink 1 gallon of water per day (for the next 30 days)

    • I will consume 150+ grams of protein per day, and remove all processed food and sugar from my diet (for 30 days)

    Notice how each goal is an ACTION that is based on my VISION. Each day that you do the ACTION, you achieve your goal. Each day that you achieve your goal, you're closer to the vision.

    It's a huge relief when you embrace this, because it's no longer a mystery. You don't have to think about it! Determine the vision, set up the goals, and do the work. Success is just around the corner.

     

    Your Work

    Now, you're ready to do the work. The plan is in place, but NOTHING will happen if you don't commit to the work. This is where routines come into play. Figure out how to fit your goals into your day with the least amount of friction possible. This is the main reason I get up and workout first thing every morning. My family is asleep, my phone is silent, and there's no distractions. 

    With each passing day your confidence will build, and the work will become more and more enjoyable as the light of that vision becomes brighter and brighter. 

    It's time, let's get to work.


     

    Stay connected with Todd on

    Want to be featured as an "Everyday ICON?" Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!

    How to Beat Unfortunate Circumstances! By CEO, Todd Abrams

    How to Beat Unfortunate Circumstances! By CEO, Todd Abrams

    We all go through life and make choices. But, sometimes you're put in a situation at no consequence of your own doing, like COVID19, or the weather we're currently dealing with all across the United States, or any other unfortunate circumstance that may land in your lap...
     
    In times like these, you have to lean on your own routine.
     
    Adopt the mentality of 'what can I do to come out of this situation BETTER'. This is actually the time to begin planting more seeds in all of the areas of life that mean the most to you. For me, those areas are:
     
    • Family

    • Friendship

    • Faith

    • Finance

    • Health

    I spoke with someone over the weekend who was upset, he had bought an online course and wasn't finding the benefit. But, it had only been 3 days since he purchased the course.

    I said, "dude it doesn't all happen at once." You've got to look at it this way: How are you putting once piece in front of the other to get the results that you want? It might be 8 weeks, 12 weeks, a year from now. That's okay, you have to put the pieces in place. Keep the vision, be a leader, and guide the ship through proper action.

    Don't except excuses, get rid of the victim mindset. If you don't have the motivation yourself, find it through someone else.

    I personally have a list of 3 things that I MUST get done in my business on a daily basis to move the needle forward.

    I know that if I accomplish those 3 tasks I'm moving in the right direction. These aren't mundane "pay the bill" type of tasks, these are measurable milestones that I'm accomplishing  to ultimately fulfill a higher level target.

    1. Figure out what's important to you.
    2. Identify your targets.
    3. Do the hard stuff first, everyday.
     
    THAT'S the recipe for internal happiness and external success, regardless of the situation.


     

     

     

     

     

    Stay connected with our CEO, Todd Abrams.

    Want to be featured by ICON Meals? Submit your stories to info@iconmeals.com or send us a DM on IG or Facebook!